Stretches for Sciatica
Also called: Sciatic nerve pain, Lumbar radiculopathy, Sciatic neuralgia.
Sciatica is pain — often sharp, burning, or electric — that radiates along the path of the sciatic nerve, usually from the lower back or buttock down the back of one leg. It's a symptom, not a diagnosis: the underlying cause can range from disc compression to piriformis muscle irritation to spinal stenosis. The stretches below are the gentle nerve-mobility and hip-opening movements commonly recommended as part of conservative care; they're not a substitute for diagnosis. New or worsening sciatica should be evaluated by a healthcare provider — especially if it comes with leg weakness or any loss of bladder/bowel control.
32 stretches commonly used for sciatica
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Knee-to-Chest Stretch
Lie on your back with both knees bent, pull both knees toward your chest with your hands, and hold while relaxing your shoulders and lower back into the floor.
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Supine Spinal Twist (Supta Matsyendrasana)
Lie on your back, draw one knee to your chest, guide it across your body with the opposite hand, extend the same-side arm out, and look away to feel the lumbar rotation.
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Seated Forward Fold (Paschimottanasana)
Sit on the floor with legs straight in front, hinge at the hips and reach your hands toward your feet while keeping your spine as long as possible.
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Standing Forward Fold (Uttanasana)
Stand with feet hip-width apart, hinge at the hips and fold forward letting your hands reach toward the floor with a slight bend in the knees to protect the lower back.
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Double Knee-to-Chest Stretch
Lie on your back, bring both knees to your chest, wrap your arms around your shins, and gently rock side to side to massage the lower back.
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Lower Back Bilateral Rotation
Lie on your back with knees bent and feet flat, let both knees fall together to one side while keeping your shoulders on the floor, breathe deeply, then switch.
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Prone Press-Up (McKenzie Extension)
Lie face down with hands under your shoulders and slowly press up to lift your chest while keeping your hips on the floor, hold briefly at the top, then lower.
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Doorway Hang Spine Decompression
Grip a sturdy doorframe or pull-up bar overhead, allow your body to hang with feet lightly on the floor, and let the spine passively decompress under your body weight.
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Low Lunge Hip Flexor Stretch (Anjaneyasana)
Step one foot forward into a lunge, lower the back knee to the floor, shift your hips forward and down, and reach your arms overhead to deepen the hip flexor stretch. Alternate sides.
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Seated Figure Four Stretch
Sit on the edge of a chair, cross one ankle over the opposite knee, sit tall, and gently lean forward from the hips until you feel the stretch in the crossed hip and glute. Alternate sides.
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Supine Figure Four Stretch
Lie on your back with knees bent, cross one ankle over the opposite knee, flex the crossed foot, and draw both legs gently toward your chest for a deeper piriformis stretch. Alternate sides.
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Pigeon Pose (Eka Pada Rajakapotasana)
From hands and knees, bring one knee forward and place it behind your wrist while extending the opposite leg straight back, then lower your torso over the bent leg.
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Kneeling Hip Flexor Stretch
Kneel on one knee with the opposite foot planted forward, tuck your tailbone under, squeeze the back glute, and shift your hips forward to stretch the hip flexor of the kneeling leg. Alternate sides.
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Hip 90-90 Stretch
Sit on the floor with both legs bent at 90 degrees, one in front and one to the side, then lean your torso over the front shin to feel the deep hip external rotator stretch. Alternate sides.
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Happy Baby Pose (Ananda Balasana)
Lie on your back, bend both knees and bring them toward your armpits, hold the outside edges of your feet, and gently rock side to side to massage the lower back and open the hips.
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Supine Glute Stretch
Lie on your back with knees bent, cross one ankle over the opposite knee, flex the crossed foot, and hug both legs toward your chest to feel the glute stretch. Alternate sides.
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Standing Figure Four Balance Stretch
Stand on one leg, bend the opposite knee and cross the ankle over your standing thigh, then slowly sit back as if onto a chair until you feel the stretch in the raised glute. Alternate sides.
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Seated Glute Stretch in Chair
Sit at the edge of a chair, cross one ankle over the opposite knee and lean forward from the hips with a flat back until you feel the stretch in the glute of the crossed leg. Alternate sides.
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Lying Glute Crossover Stretch
Lie on your back with one knee either slightly bent or straight, then pull that leg across your body with the opposite hand while keeping both shoulders flat on the floor to stretch the glute and lumbar rotators. Alternate sides.
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Seated Spinal Twist with Glute Emphasis
Sit tall with one leg extended out in front of you and the other knee bent. Rotate your upper body toward the bent knee and gently press your elbow against it to deepen the twist, then switch sides.
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Seated Cross-Leg Glute Stretch
Sit on the floor with one leg crossed in front, shift your weight toward the front knee and lean forward gently to feel the deep outer glute and hip stretch. Alternate sides.
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Glute Foam Roller Release
Sit on a foam roller with one ankle crossed over the opposite knee, shift your weight onto the crossed side, and slowly roll over the glute and piriformis while pausing on tender areas. Alternate sides.
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Reclined Pigeon Pose Glute Stretch
From pigeon pose, walk your hands forward and lower your torso onto your forearms to maximize the glute and external rotator stretch.
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Standing Hamstring Stretch
Place one heel about 1 foot in front of you, or one step forward, and keep the leg straight. Hinge forward at the hips until you feel the pull along the back of the front leg. (You can put your heel on a step or chair if it is easier.) Alternate sides.
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Seated Single-Leg Hamstring Stretch
Sit on the floor with one leg extended and the other bent with sole against the inner thigh, then hinge forward over the straight leg keeping your back flat. Alternate sides.
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Supine Hamstring Stretch
Lie on your back, draw one knee to your chest then extend the leg toward the ceiling holding the back of the thigh or calf until you feel the stretch down the back of the leg. Alternate sides.
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Supine Hamstring Stretch with Towel
Lie on your back, loop a towel around one foot, extend the leg toward the ceiling, and use the towel to gently pull it closer while keeping your knee straight.
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Wide-Legged Forward Fold (Prasarita Padottanasana)
Stand with feet wide apart, hinge forward at the hips and walk your hands toward the floor between your feet, keeping your legs as straight as possible.
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Resistance Band Hamstring Stretch
Lie on your back, loop a resistance band around one foot, extend the leg toward the ceiling, and use the band to gently pull the leg closer without bending the knee. Alternate sides.
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Single-Leg Standing Forward Fold
Stand with feet hip-width apart, shift your weight onto one leg, hinge at the hips, lift the other leg back and up behind you, then fold over the standing leg while keeping your back long. Alternate sides.
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Half Splits (Ardha Hanumanasana)
From a low lunge, straighten the front leg and walk your hands back while flexing the foot, hinging your torso forward over the extended leg to feel the hamstring stretch. Alternate sides.
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Wall Hamstring Stretch
Lie on your back near a wall and extend one leg straight up the wall, adjusting your distance to control intensity, and relax completely into the gravity-assisted hamstring stretch. Alternate sides.
Frequently asked questions
What stretches help with sciatica?
Gentle piriformis stretches (figure-four, supine cross-leg), knee-to-chest (single and double), and child's pose are the conservative-care staples. The goal is to gently mobilize the area without aggressively tensioning the nerve. If a stretch sharpens the radiating pain, back off and pick a gentler option.
Can stretching make sciatica worse?
Yes, if done too aggressively. Hamstring stretches that pull on the nerve, deep forward folds, and any movement that flares the radiating leg pain can aggravate sciatica. The rule of thumb: pain that stays in the back/buttock is usually fine; pain that runs down the leg means stop and reposition.
When should I see a doctor for sciatica?
Immediately for: loss of bladder/bowel control, progressive leg weakness, numbness in the saddle area, or pain after trauma — these are emergency red flags. Otherwise, see a provider if pain is severe, hasn't improved in 4 weeks, or limits daily function. Stretches are conservative care, not diagnosis.
How long does sciatica usually last?
Most cases of mild-to-moderate sciatica resolve within 4–6 weeks with conservative care (gentle activity, mobility work, avoiding prolonged sitting). Persistent or severe symptoms warrant evaluation and imaging to identify the underlying cause.
Body Fix builds a personalized routine using the stretches above, with guided audio + video. Free on iOS.
Download Body FixThis page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.